The Cell Gym – WOD

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Warm-up

leg warm up (No Measure)

500m row

20m lunges

20m elbow to ankle

10+10 side lunges

10 air squats (pause for 2 sec. at the bottom)

10+10 standing glute kickback

10 supermans

stretch

Strength

Deadlift (4@80%-3x)

SPORT

LIFE

4 rounds

10 barbell good mornings (stay with a lighter weight)

8+8 DB step ups on low box
*record goodmorning weight.

*do all one leg first on step ups, try not to push off ground to step up.

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE – pumpkin patch

12 min AMRAP

12 medball cleans 14# – for all

20 walking lunges with medball

12 medball slams

20 airsquats to medball

Metcon (AMRAP – Rounds and Reps)

SPORT-pumpkin patch

12 min AMRAP

12 medball cleans 20# for all

20 walking lunges with medball

12 medball slams

20 air squats to medball

Active Recovery

3x2000m row rest 1min in between, light pressure. Pace should be even and relaxed.

The Cell Gym – WOD

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Warm-up

Warm Up (core rotation with band) (No Measure)

500m Run

Then:

2 Rounds:

8 Push-Ups

10 scapula pull-ups

10+10 Rotation with Band

Core: 2x

20 hollow body

30 sec plank

Strength

Weighted Pull-ups (3.3.3.3 getting heavier)

SPORT

DB Row

4 rounds

8 DB Row (heavy)

8 DB Press (heavy)
LIFE

record row

Metcon

Metcon (Time)

LIFE

4 Rounds

8 Box jumps 20″/12″

10 Tricep dips on the box

12 DB Thrusters 30/20

Metcon (Time)

SPORT

4 Rounds

8 Box jumps 24/20

10 Ring Dips

12 Thrusters 95/65

The Cell Gym – WOD

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Warm-up

Warm Up Hamstrings and core (No Measure)

3 Rounds NFT of:

1 min jump rope

20 sec Static Hollow Hold

10+10 Reverse Lunges with plate held at chest level

6+6 single leg RDL (body weight)

8 slow air squats with 2 sec pause on bottom

Mobility:

5+5 scorpion stretch (move quickly)

5+5 reach and pull grass

Strength

Front Squat (3@90% x4)

SPORT

LIFE

4 rounds

8 KB front squats

10 KB deadlifts
record weight for front squat

Metcon

Running Annie (Time)

50-40-30-20-10

Double Unders

Situps

200m Run (finish with a run)
modification:

x3 for single unders

The Cell Gym – WOD

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Warm-up

Shoulder Press Warm up (No Measure)

3 rounds

1 min jump rope

8+8 bird dog

5+5 quick scorpion (not too quick just hold 3-5 sec each side)

6 scapula pullups

10 snatch press with pvc, behind the neck

Strength

Push Press (4@85% x4)

SPORT

Push Press (4 x 10 )

LIFE

4 rounds

10 DB push press

20 sec plate hold

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

The Cell Gym – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

Scooter (AMRAP – Rounds and Reps)

30-Minute PARTNER AMRAP of:

30 Double-Unders

15 Pull-Ups

15 Push-Ups

100m Sprint

Then, 5-minutes to find a 1-RM Partner Deadlift (log in comments)
In honor of Sgt. Scott Lunger, of Brentwood, California, who died July 22, 2015.
To learn more about Scooter click here

The Cell Gym – WOD

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Warm-up

Arms and legs warm up (No Measure)

25 jacks

10+10 standing toy soldier

10+10 lunge and rotate

10 air squats

20 jump line

10 inchworm

10 pushups

Mobility

10 pvc pullovers in a modified sqaut

10+10 banded side walks

10+10 banded external rotation (shoulders)

30 sec couch stretch

Strength

Snatch (8 min EMOM 2@80% everyminute)

Metcon

Metcon (Time)

LIFE

4 Rounds

15 KB RDL 70/50

8 Plate Burpees* 45/25#

5+5 alternating DB Snatch 30/20

*plate raises overhead to complete burpee

Metcon (Time)

SPORT

4 Rounds

10 Deadlift 185/125

10 Burpee over bar

5+5 alternating DB snatch 50/30

The Cell Gym – WOD

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Warm-up

Warm Up Hamstrings and core (No Measure)

3 Rounds NFT of:

1 min jump rope

20 sec Static Hollow Hold

10+10 Reverse Lunges with plate held at chest level

6+6 single leg RDL (body weight)

8 slow air squats with 2 sec pause on bottom

Mobility:

5+5 scorpion stretch (move quickly)

5+5 reach and pull grass

Strength

Clean Pull (5@110% 4x)

based off your 1RM. Low butt set, shrug onto toes at the top. Return to floor without dropping.

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

20 min AMRAP

500m Row

12 Ring Rows

15 Wallballs 20/12

40m farmer carry 50/30 (each hand)

Metcon (AMRAP – Rounds and Reps)

SPORT

20min AMRAP

500m Row

10 pullups

15 wallballs 20/14

40m Farmer Carry RX-50/30 RX+ 70/50 (each hand)

Active Recovery

Metcon (Time)

4x1500m / 2 min easy

row four 1500 m pieces. Row for two minutes at light pressure between each 1500.
button sequence

PM3/PM4:BDCDBAAAAABBE

The Cell Gym – WOD

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Warm-up

Warm-Up 8 (No Measure)

500M Row

Skip 40M

Bear Crawl 40M

Toy Solider 40M

10 Behind head shoulder press (bar)

10+10 side lunge

Core: 3x

40 sec plank

rest 20 sec

Strength

Bench Press (5@80% 4x)

Metcon

Metcon (Time)

LIFE

10.8.6.4.2.4.6.8.10

Power Snatch 65/45

jumping lunges (total)

DB Push Press 30/20

Metcon (Time)

SPORT

10.8.6.4.2.4.6.8.10

Hang Power Snatch 95/65

DB Walking lunges 50/30

Pike pushups

The Cell Gym – WOD

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Warm-up

Warm-Up 7 (No Measure)

400M Run or 500M Row

Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)

10 Good Morings with PVC or light bar

10 Squats, descend slowly 3 counts, return to standing quickly

10 Sit-ups

10 Push-ups

10 hollow body rock

5 negative pull-ups

10 banded face pulls

30 sec handstand hold (or accumulate 30 sec)

Strength

Front Squat (5@80% 4x)

Metcon

Metcon (Time)

LIFE

4 rounds

25 air squats

10 Box jumps 24/20

150 Single jump rope

Metcon (Time)

SPORT

4 Rounds

25 air squats

10 Box jumps 30/24

75 Double Unders

The Cell Gym – WOD

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Warm-up

Warm Up (core rotation with band) (No Measure)

500m Run

Then:

2 Rounds:

8 Push-Ups

10 scapula pull-ups

10+10 Rotation with Band

Core: 2x

20 hollow body

30 sec plank

Strength

Shoulder Press (5@80% 4x)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

15 Min AMRAP

10 hanging knee raises

20 sec plank

200m Run

Metcon (AMRAP – Rounds and Reps)

SPORT

15 min AMRAP

6 Toes to Bar

10 pushups on rings

200m Run